Everything I do is to give the very best of my ideas and experiences so that others can achieve more than I could achieve.
The night before we shared laughs over drinks. It wasn’t easy to come out in the wet cold gloom. I appreciate all of you for your support and getting better together!
It was cold and wet today, so in preparation a constantly moving WO was planned. High energy music coupled with our WO…we got better together…and it was awesome!
PAX:
Double Down (R)
Ladybird (R)
Jitterbug (R)
Number2 (R)
Crotchety
Deep Dish
PK
Methane
Stick Up
Fructose
Gypsy
Mr Kotter (Q)
WO Details:
Disclaimer
Mosey around the Egg Lawn.
Thorough Stretches
Thang One:
Partner up
Partner One: mosey around Gheens Pavilion parking lot
Partner Two: does one exercise until partner one returns, then switch.
(Coupon Work)
Exercise One: Man Makers
Exercise Two: Curls
Exercise Three: Overhead Press
Exercise Four: Rows
Transition: Mosey to The Bridge
Thang 2:
(Same Partners)
Partner one: does one of three climb exercises up the bridge, then mosey down.
Partner two: stays at the bottom of the bridge and does one of three exercises until partner one returns.
Then switch
Climb Exercises:
One: Bear Crawl up, mosey down
Two: Lunge Walk up, mosey down
Three: Hop up, mosey down
Bridge Base Exercise:
One: Big Boy Sit-ups
Two: Carolina Dry Docks
Three: Merkins
Transition: Mosey to flags
10min. of solid Mary abdominal exercises
COT (Always)
Prepared to be better husbands, fathers, and men in the community.
It was my pleasure to serve as your Q today. Thank you HIMs for the opportunity!
F3 Louisville 